East, Wednesday, 10/17/2018

CROSSFIT

*Performance Week

Gymnastic Strength

10min to Complete
1 Max Effort Unbroken set of T2B
-then-
2 Sets at 70%
-ss w-
5 KB Windmills / side

Metcon

For time

400m Run
20 Pull Ups
800m Run
20 Pull Ups
400m Run

RX+ Chest to Bar

COMPETITOR

Pistol Progressions
4 Rounds:
10 90/90 Transitions
10 Banded Glute Bridges
20 Double KB Front Rack Marches
5 Single Leg Plate Box Squats
*Stand on box and hold plate in front with extended arms to act as a counter balance.

LEANX

10 Min Movement Flow

10 Deadbugs (same side)/Side
10 Chalk Angels
10 Lateral openers
10 Windmills
10 Alt. Swimmers
10 Quadruped Hip Circles
10 Mountain Climbers with Reach

-then-

For Time:

100 Sit ups
90 Mountain Climbers
800m Run
70 Goblet Squats
60 Lateral Hops over KB
50 KB Deadlifts
40 RKBS
30 Pull Ups
20 Push ups
10 KB Thrusters

BOX NEWS

• The lululemon Invitational is this Friday 10/19 from 6:30-9:30pm. Come party it up at 4B New Albany with your local CrossFit community as coaches from 5 area gyms compete in 4 workouts!
• Freaky Friday Night Lights – Friday, 10/26, 6:30pm
• 4B Internal Weightlifting Meet (in New Albany) – Saturday, 11/3, 9am